Living Well 6/4
4-H Club Congress at Mississippi State University for Yalobusha county a Success!
Congratulations to our Yalobusha County Senior 4-H Members who attended 4-H Club Congress at Mississippi State University last week. We had a great time and a great turnout. The highlight of the week was that this group of eight 4-Hers competed and won the 4-H Modeling Squad Show Down. It all started several months ago, when they decided they wanted to participate in the Modeling Squad Showdown, a team contest, at Club Congress. The challenge was that they had to come up with a theme for their fashion show, outfits to model, music, narration, choreography, and stage decorations. They also had to be able to set up the stage and perform their routine within a limited time frame. After much brainstorming, planning, and practicing they took their modeling Show: 4-H Flight 2026 Across America to Mississippi State University to the stage of Bost Auditorium where they won first place and then performed for the entire conference on the beautiful stage of Lee Hall. A special thanks to our wonderful 4-H leader volunteer Mrs. Nicole Folson and to all of the parents who contributed to this success. And Congratulations again to our senior 4-H members: Beau Harrison, Emaline Swindoll, Ella Garlington, Christopher Martin, Susan Schroyer, Wyitt Hughes, Londyn Harrison and Auston Hughes.
Extension Programs coming up:
Wednesday, June 3 – Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Thursday, June 4 – Looped with Love Crochet MHV Club – will meet at 10 a.m. at the Extension office.
Friday, June 5– Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Tuesday, June 9- 4-H Terrific Tuesdays – Fun with Bugs – will meet 2:00-3:30 p.m. at the Extension office. This is a free program and open to all kids ages 5-18. Younger children (under the ages of 7- should be accompanied by an adult).
Wednesday, June 10 – Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Wednesday, June 10- 4-H Grilling Workshop- 10 a.m. – 12 p.m. Cost is $5 per child and covers workshop expenses and lunch. Open to youth ages 8-18.
Wednesday, June 10 – Create MHV – Project: Clothespin Cross Wall decor, Project Leader: Elsie Harrison, All supplies will be provided for $10. Please contact the Extension office to reserve your spot by Friday, May 5th.
Friday, June 12– Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Friday, June 12 – Project Achievement Day – Northeast Mississippi Community College – Booneville.
Friday, June 12 – Deadline to Register for June 4-H Cooking Kit. The cost is $15 per kit and includes: recipe, ingredients, fun activities and kitchen tool.
Mississippi State University is an equal opportunity institution. Discrimination is prohibited in university employment, programs, or activities based on race, color, ethnicity, sex, pregnancy, religion, national origin, disability, age, sexual orientation, genetic information, status as a U.S. veteran, or any other status to the extent protected by applicable law. Questions about equal opportunity programs or compliance should be directed to the Office of Civil Rights Compliance, 231 Famous Maroon Band Street, P.O. 6044, Mississippi State, MS 39762
Close the Kitchen Early for Better Heart Health
“Sleep is good food”. Regardless of why people may see a registered dietician (weight loss, blood sugar control, or blood pressure reduction), Dieticians and Doctors should encourage sleep hygiene. Poor sleep is associated with both mental and physical impairment.
New research supports this quote! Research from Northwestern Medicine discovered that a tiny tweak in your nightly routine may protect your heart. Adults who quit eating and reduced light exposure three hours before bedtime, and increased their overnight fast by roughly two hours, experienced improvements in blood pressure, heart rate, and blood glucose control. This was seen without reducing calories. The circadian rhythm is an important factor in controlling cardiovascular and metabolic function. Researchers at Northwestern Medicine evaluated whether an overnight fast that mimicked a person’s normal sleep-wake cycle could improve metabolic and heart health. The focus wasn’t on how much they ate, but the timing of intake. The study discovered that middle-aged and older adults who are at higher risk for cardiometabolic disease saw benefits from adding two hours to their overnight fasting window. In addition, they avoided food and reduced light exposure for three hours prior to bedtime. The minor adjustments lead to significant improvements in heart and metabolic markers during sleep and throughout the next day. “Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve the coordination between the heart, metabolism and sleep, all of which work together to protect cardiovascular health,” said first author Dr. Daniela Grimaldi, research associate professor of neurology in the division of sleep medicine at Northwestern University Feinberg School of Medicine. Corresponding author Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg, notes, “It’s not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating”. Cardiometabolic Health Matters Previous research found that less than 7% of U.S. adults had optimal cardiometabolic health in 2017 to 2018. Poor cardiometabolic health increases the risk of chronic conditions, including type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular disease. Studies suggesting that time-restricted eating (TRE) can improve cardiometabolic risk factors and possibly match the benefits of calorie-restricted diets have made TRE popular. But, most studies have focused on how long people are fasting, instead of how well that fasting window correlates to sleep timing, which is vital to regular metabolic processes. The study had a nearly 90% adherence rate, and the researchers believe that TRE aligned with a person’s sleep hygiene is an achievable, non-pharmacological way to improve the cardiometabolic health of middle-aged and older adults. The researchers plan on modifying the protocol and increasing testing in larger multi-center trials. Blood Pressure, Heart Rate, and Blood Sugar Improvements The 7.5 week study evaluated subjects who quit eating at least three hours before bed with individuals who continued their typical eating habits. Subjects who adjusted their meal timing experienced multiple health benefits. Evening blood pressure dropped by 3.5%, and heart rate decreased by 5%. These changes reflected a healthier daily pattern, with heart rate and blood pressure increasing during daytime activity and dropping at night during rest. A stronger day-night rhythm is linked with better cardiovascular health. Subjects also experienced improved daytime blood sugar control. When given sugar, their pancreas responded more effectively, suggesting improved insulin release and more regulated blood sugar levels. The trial was small and included 39 overweight/obese subjects aged 36 to 75 years old. Subjects were assigned to an extended overnight fasting group (13 to 16 hours) or a control group, which continued their usual fasting window of 11 to 13 hours. Both groups reduced light exposure three hours before bedtime. The intervention group included 80% women. Tips to improve sleep hygiene ·Stick to a sleep schedule. Go to bed at the same time each night and wake at the same time. ·Avoid heavy meals in the evening, which may lead to acid reflux and poor sleep. ·Brush your teeth after dinner to avoid snacking after dinner. This is a sign that “the kitchen is closed”. ·Limit alcohol in the evening, which interferes with quality sleep. ·Avoid caffeine after 2 PM if you suffer from insomnia. This includes caffeine from coffee, tea, energy drinks, and chocolate. ·Drink water or unsweetened seltzer water or decaffeinated tea instead of eating. ·Turn off screens at least three hours before bed. This includes TV, tablets, laptops, cell phones, and gaming devices. ·Don’t eat, do work, or use electronic devices in bed! ·Establish an evening routine for sleep. Read or meditate before bed to turn off your brain. ·Keep your room cool and quiet for best sleep. Article Source adapted from: https://www.foodandhealth.com/blog/close-the-kitchen-early-for-better-heart-health Reference: Daniela Grimaldi, Kathryn J. Reid, Sabra M. Abbott, Kristen L. Knutson, Phyllis C. Zee. Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function. Arteriosclerosis, Thrombosis, and Vascular Biology, 2026; DOI: 10.1161/ATVBAHA.125.323355
